90/90 External Rotation PAIL
Exercise Overview
The 90/90 external rotation pail is a progressive angular isometric loading exercise used to improve hip mobility. Start by going into a 90/90 position by rotating the front leg externally and the back leg internally until both knees touches the ground. Have your knees bent to 90 degrees and the back hip flexed to 90 degrees as well. Hold a stretch in this position for 2 minutes. Follow this with a contraction for the front leg. Complete the contraction by attempting to drive the foot and ankle into the floor while keeping the knee pinned down to the ground. Hold this maximal contraction 4-8 seconds and rest for an equal amount of time between repetitions.
Muscles Involved
hip joint capsulehip internal rotatorsanterior fibers gluteus mediusgluteus minimusTFL / tensor fascia lataepectineusgracilisadductor longusadductor magnusadductor brevis
Related Conditions
hip impingementfunctional hip impingementinternal snapping hip syndromehip bursitisgreater trochanteric pain syndromesacroiliac joint syndromelower kinetic pain syndromehip spine syndrome